Cooking for Wellness

Whole Corn and Green Chile Muffins

Jan. 16, 2016

These savory muffins are the perfect side dish for the black bean chili. They also go well with soups, Southwestern-style food and even egg dishes. Whole corn kernels and green chiles add moisture and texture to the muffins. You can also top each muffin with shredded cheese before baking for added flavor.

Cornmeal is made by grinding dried corn kernels into one of three textures: fine, medium, and coarse. Besides the difference in grinds, cornmeal can be made from blue, white, or yellow corn. Corn provides carotenoids that are associated with eye health, such as lutein and zeaxanthin. It also is naturally gluten-free. In many cultures, corn is traditionally eaten with beans, as they have complementary amino acids that work together to provide complete proteins. Cornmeal is commonly used in baked goods, pancakes, coatings, and dumplings. Once opened, store in freezer to extend its shelf-life.


  • 12 muffins


  • 1 cup whole wheat pastry flour
  • ¾ cup cornmeal
  • 2 Tbsp sugar
  • 1 Tbsp baking powder
  • ¼ tsp salt
  • ¼ tsp cayenne pepper, optional
  • 1 egg
  • 1 cup low fat milk or soy milk
  • 1/4 cup canola oil
  • 1 cup corn (can use frozen or canned, well drained)
  • 1 can (4.5 oz) diced green chiles, drained


  1. Preheat oven to 400 degrees. Line muffin pan with paper liners and set aside.
  2. In medium bowl, mix together the flour, cornmeal, sugar, baking powder, salt and cayenne, if using.
  3. In separate bowl, lightly beat the egg. Add the milk, canola oil, corn and green chiles.
  4. Add the wet ingredients to the dry ingredients, stirring until just combined. Be careful not to overmix.
  5. Fill each muffin cup about 3/4 full.
  6. Bake for 12-15 minutes, until a wooden toothpick inserted in the center of a muffin comes out clean. Cool in the pan for 5 minutes, then remove from muffin pan.


The New American Plate Cookbook